4-7-8 breathing
With its long hold and very long exhale, this technique shifts the nervous system toward rest more strongly than any other — which is why it belongs the night before rather than in the warm-up.
Breathing trainer
The interactive trainer with visualization and cycle counting is available in your account. Here is the technique description so you can master it without a screen.
When to use it
In the evening before a competition, when your thoughts won't let go and you can't fall asleep. Don't do it right before you compete — it relaxes you too much.
How to do it, step by step
- Inhale through the nose for 4.
- Hold for 7.
- Slow exhale through the mouth for 8.
4 cycles, lying down.
Common mistakes
Using it right before you compete, exhaling too sharply, or doing more than 4 cycles in a row as a beginner (it can make you dizzy).
How to make it stick
Make it part of your bedtime routine on competition days — your body will learn to associate the technique with switching into rest.
When to bring in a psychologist
Persistent insomnia before competitions is a sign that the anxiety behind it is worth working through with a specialist.
Related topics
See also
When you need a personal review
If the challenge recurs, affects results, or causes strong tension for the athlete, it is better to discuss it with a specialist. Sports Talk helps you find a psychologist and a format that fits the sport, age and upcoming calendar.